CrossFit WOD 11/8/19

Warm-up

Bear crawl

Inch worm

V-up

Lunge stretch

Pull-up/MU

Overhand/underhand hang

Kip swing (bar or rings)

Big swings

Beat swings/rings to hips

Ring dips

Practice MU

Discuss scaling and workout structure.

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

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Workout of the Day

CrossFit

  • Weightlifting Clinic: Snatch

    Weightlifting
    Snatch Clinic Agenda:

    Introduction: 0-5 min

    -Overview

    Warm-Up: 5-20 min

    -Crossover Symmetry / Ankle Flexion / Junk Yard Dog

    Skill Drills: 20-50 min

    (Burgender Warm-up)

    -Down & Finish (Speed Through Middle)

    -Down & Finish Elbows high and outside (keep bar close)

    -Muscle Snatch (Turnover Strength)

    -Snatch Lands (Footwork)

    -Snatch Drop (Footwork, OH Strength, Speed)

    (Skill Transfer Exercise)

    -Snatch Grip Push Press (OH Strength)

    -Overhead Squat (Core Strength)

    -Heaving Snatch Balance (Arm Speed)

    -Snatch Balance w/ & w/o Dip (Footwork, Arm Speed)

    5 Min Break 50-55 min

    Movement Breakdown: 55-85 min

    -High Hang Snatch (creating a pocket, hips act as a thrower not pusher, weight distribution, shrug does not force bar higher)

    -Hang Snatch (Weight distribution, bar to the hips, achieve the high hang)

    -Snatch (weight distribution, body position/angles, initial pull)

    Snatch: 85-120 min

    Closing Remarks…

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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